After warming up with the Sun Salutation sequence (see separate document) extend the practice to include some twists for the digestive system. Hold each pose for 3 – 5 deep inhale/exhale breaths through the nose. Repeat the entire sequence 3 times for a 10 minute practice.

Start at the top of your mat, bend knees, engage core muscles, and on the inhale sweep arms up towards the sky and sit back into the imaginary Chair. Exhale and bring hands together in front of chest, inhale to lift the chest higher, exhale and twist to the right placing left elbow over right knee for Twisted Chair, on the exhale step left leg back into Twisted High Lunge, inhale and step the left leg forward and release the right arm back for Twisted Hand to Leg, on the exhale float the left leg back and place the knee on the ground, place right hand on the floor and reach the left hand to the sky for Twisted Low Lunge, place both hands on the floor and step the left leg in a little, bow over the right leg for a hamstring stretch in Pyramid to finish the sequence. Come back to the top of the mat and repeat on the other side.

Chair

Big toes together and heels slightly apart

Engage core to keep the back neutral

Bend deeply at ankles and knees

Turn little fingers in to open upper back muscles

Look towards the hands

Twisted Chair

Sink hips lower with the exhale

Pull knee back to square the hips to the front

Inhale to deepen the twist

Pull top shoulder back and down to open through the chest

Look up if the neck is OK, or to the hands

Twisted High Lunge

Bend front knee so it is in line with ankle

Push through back heel to straighten the leg

Apply equal pressure from knee and elbow to deepen the twist

Aim to stack shoulder over shoulder

Pull shoulders away from ears

Twisted Hand to Leg pose

Engage standing leg to lengthen through the hip

Apply equal pressure between hand and knee to assist the twist

Keep hips facing forward and twist from the waist

Stretch arm through to fingertips for strengthen and stability

Slowly bring eye gaze to the back of the room and twist a little further